Week of 8/31/15

Saturday 9/5/15– top guys ran 14.5 miles at 6:20/ mile, top lsadies ran about 11 at 7:20/ mile. 20 x 100m on a 40-60 sec cycle.

Friday 9/4/15– 1.8 miles up , Montana’s (17-, )1.8 miles down and lifting (5x 5 reps of squats 150% BW)

Thursday 9/3/15– loops on grass, top dogs hit 4 miles up and 6.4 miles on grass for a total of 10.4

Wednesday 9/2/15– for most kids 6 min wall sit followed by form drills and 20 minutes up followed by 6 x 1k reps on grass with a 200m recovery and 20 x 100m strides on a 40-50 second cycle.. A Boys- 4 miles up followed by developmental miles schedules at 6:10/6:00/5:50/5:40/5:30/5:20 and 20 x 100m on a 40 sec cycle. Girls hit some mile reps from 7:10- down to 6:40. squatters squatted 5 x 5 reps of 150% bw

Tuesday 9/1/15– quick core followed by

Boys A-8 miles on grass, 1 mile at goal 5k, and 20 x 100m on a 40 s cycle.